What it looks at
- Perceived load — how unpredictable and overloaded the past month has felt
- Control and predictability: how much of it you can actually steer
- Physical signs — jaw, shoulders, gut, sleep, heart rate, appetite
- Recovery: whether you get genuinely off-duty time, and what you do with it
- Support and coping — who you can call, and what you reach for instead
A question from this assessment
In the past month, how often have you been upset by something unexpected?
Every question is answered on the same 1–10 scale. Questions where a high answer is unfavourable are reversed before scoring.
Who it is for
Anyone who feels permanently switched on, anyone whose body has started keeping the score, and anyone wanting a structured look before deciding whether to get help.
How the result is reported
Common questions
Is this a depression or anxiety screening?
No. Those are specific clinical screenings, and this is not one of them. If your answers concern you, that is a good reason to speak to a GP or psychologist rather than to retake the test.
I scored badly. What now?
Start by treating it as information rather than a verdict. If pressure has been high for months, if you have panic attacks, or if your mood has been consistently low, please talk to a professional.
Can stress really cause physical symptoms?
Yes — muscle tension, jaw clenching, disturbed sleep and digestive upset are all common. But physical symptoms should never be assumed to be "just stress" without a doctor ruling out other causes.
Scientific basis
The questions in this assessment are adapted from the domains these validated instruments and guidelines cover.
- Perceived Stress Scale (PSS-10)
- Burnout dimensions (exhaustion, cynicism)
- Psychological detachment / recovery research
- Social support and mortality literature
Sources
- Cohen S et al. A global measure of perceived stress. J Health Soc Behav. 1983PMID 6668417
- Steptoe A, Kivimäki M. Stress and cardiovascular disease. Nat Rev Cardiol. 2012PMID 22473079
- Goyal M et al. Meditation programmes for psychological stress and well-being: meta-analysis. JAMA Intern Med. 2014PMID 24395196
- Holt-Lunstad J et al. Social relationships and mortality risk: a meta-analytic review. PLoS Med. 2010PMID 20668659
- Segerstrom SC, Miller GE. Psychological stress and the human immune system: 30 years of inquiry. Psychol Bull. 2004PMID 15250815
- Spitzer RL et al. A brief measure for assessing generalised anxiety disorder: the GAD-7. Arch Intern Med. 2006PMID 16717171
- Kroenke K et al. The PHQ-9: validity of a brief depression severity measure. J Gen Intern Med. 2001PMID 11556941
This is an educational self-assessment, not a medical test. It cannot diagnose anything. Read the medical disclaimer before you start.